John Myers
Folic acid is actually the industrially produced, synthetic form of vitamin folate. Nevertheless, the term “folic acid” is often found in general usage when it actually means the vitamin that occurs naturally in food. Folate is one of the B vitamins, which is why it is sometimes also called “vitamin B9” or, rarely, “vitamin B11”. It is essential for many processes in the body and cannot be stored. It should therefore be supplied regularly with food. Pregnant and breastfeeding women have an increased daily requirement.
Folate is important for growth processes in the body, as well as for cell division, blood formation as well as for the immune system. Babies should be supplied with around 60 to 85 micrograms daily, toddlers with 120 micrograms. The requirement increases with age to 300 micrograms for adolescents aged 13 and over and adults. Pregnant and breastfeeding women have an increased need: breastfeeding women need 450 micrograms daily. Pregnant women are recommended to take in 550 micrograms a day with food and also seek medical advice about taking additional folic acid, for example in tablet form.
A lack of folic acid mainly affects people who eat an unbalanced diet. Regular alcohol abuse and the use of certain medications in connection with diseases such as epilepsy or cancer can also lead to undersupply. It becomes noticeable through a disruption of the growth and cell division processes. A possible consequence can be anemia. A sufficient supply of the vitamin is very important for pregnant women in particular – otherwise, the unborn child is at risk of serious damage such as malformations in the brain or spinal cord.
The daily need for folate can be easily covered with a balanced, healthy diet because it is contained in many foods. Leafy greens like spinach or salads like lamb’s lettuce, as well as tomatoes and oranges are good sources. Cabbage and asparagus, fennel, and broccoli also contain folate. The vitamin is also found in nuts and whole grain products, as well as in animal products such as liver and egg yolk.
Folate is water soluble. Excess amounts are excreted in the urine, so an overdose is hardly possible, but according to the current state of knowledge, it would not be harmful. The vitamin is also sensitive to heat. Vegetables should therefore always be cooked as gently as possible, i.e. by stewing or steaming at rather low temperatures and with little water.
